Sleep Is An Important Factor For overall Health

1. Sleep Is An Important factor For Overall Health Add15years.com Add15years.in Author: (Prof.)Dr.S.OmGoel,MD/DM From family ofdoctors fromAIIMS,MAMC &DelhiUniversity MD Medicine,USA DM/Fellowship,USA

2. Importance Of Sleep • In this day-to-day life and a 24-hour access to work, to cell phones, TV, and travel, things could easily interfere with our sleeping pattern keeping us from being our best selves. For our body to function well, it is very important for us to get proper sleep. • When we sleep:- • Our heart gets the much needed rest. • Our growth of hormones which is very • important produced. • We feel fully rejuvenated • Our brain feels active and consolidate our memories Visit Website : www.add15years.in

3. Ways through which our body adapts sleeping patterns. • Circadian Rhythm :- • The circadian rhythm helps us with awakening from sleep and bringing our body temperature, metabolism, and release of hormones back to normal. • Our circadian rhythm also controls our timing of sleep and makes us feel sleepy almost at the same time at night. • We also wake up in the morning without any alarm, which is a result of our biological clock. • Our body develops circadian rhythm. It takes its hint from the environment, the light, and the temperature. • even if we move to a different part of the world, circadian rhythm continues to function in the same manner which could cause jet lag at times. Visit Website : www.add15years.in

4. Ways through which our body adapts sleeping patterns. • Homeostatic Sleep Drive : - • There is a second mechanism in which our body maintains a sleep wakefulness cycle and tells us that we really need to sleep. • There is a sleep drive which tells the body to sleep after a certain time. This basic drive gets stronger every hour. If we stay awake for long hours, we really need to take a long and deep sleep to make sure the body gets its much reserved break. • The homeostatic sleep drive is mostly affected by the exposure to the light. • There are cells in the retina of our eyes that pass the light and tell our brain that it is day or night. • According to that, there is adjustment of the sleep-wake cycle. Visit Website : www.add15years.in

5. How much sleep do we really need? • We recommend continuing to sleep for 9 hours till we get to almost age 60, then we can cut the duration down by an hour or two. • Babies should sleep for 12-15 hours a day until they turn a year old. • The same should be followed for children who are 2 and above. It is suggested that the duration should be about 10 to 13 hours. • School age is when a child is 6-13 years old and requires at least 11 hours of sleep daily. • For teenagers among the age group of 14-17, it is recommended to sleep for at least 9-10 hours. • For almost up to 30 years of age, we recommend about 9 hours of sleep. • As we get older, we can get away with just 7-8 hours of sleep. • Women, during the first 3 months of pregnancy, need more hours of sleep than usual. Visit Website : www.add15years.in

6. What happens while we are sleeping ? • We almost spend 2 hours dreaming, however, we may not remember what we have been dreaming about. • We do believe that dreaming may help us to process our emotions. • Whatever happens during the day invades our thoughts during the sleep, especially if we have a stressful day. • If our day was full of anxiety, we may have frightening dreams. • Dreams occur most vividly in rapid eye movement sleep. • People may be dreaming in colors or they may have a dream in black and white as well. Visit Website : www.add15years.in

7. What does lack of sleep do to us? • One has to understand that insomnia also affects our: • Energy • Mood • Work performance • Quality of life • Health • The lack of sleep leads to: • Depression • Anxiety • Irritation Visit Website : www.add15years.in

8. Symptoms of Lack of Sleep • Feeling tired • Unable to concentrate • Feeling irritated • Cannot remember the things • Feeling sleepy during the day • Cancer • Arthritis • Depression Visit Website : www.add15years.in

9. We can keep a track on sleeping pattern by • Maintaining our sleep history • Keeping a track of the quantity of sleep we are getting • Keeping a track of how we feel during the day • Keeping a track of the quality of our sleep • Maintaining a sleep diary Visit Website : www.add15years.in

10. Consulting a doctor. • We should consult a doctor. • Getting us diagnosed if we are suffering from anxiety issues • Get checked if we are depressed • Pain could also sometimes be the cause of us not getting enough sleep • We should also check if something is bothering us or if we are stressed all the time and cannot seem to get away from it. Counseling with the psychologist can really help in this Visit Website : www.add15years.in

11. Aging and Sleep. • Environment: Young people actually sleep well but as they get older, they become very sensitive to the environment around them. Older people could get away with 7 hours of sleep, but they still need to sleep well. • Arthritis: When we grow older, we have arthritis and also develop back pain. Due to this we sometimes may feel depressed that could probably interfere with our sleep. • Diuretics: Another issue is that we need to go to the bathroom at night- time. When we are older, usually we are on some or the other kinds of medicines. In case we take diuretics, we should avoid taking them late in the evening or at night to avoid running to the bathroom every now and then. • Prostate/Bladder Issue: If we have a large prostate or some bladder issue, we may have to go to the bathroom a lot which disturbs our sleep. Visit Website : www.add15years.in

12. AVAIL OFFERNOW ADD100RsOFF ADD100%OFF Author: (Prof.)Dr.S.OmGoel,MD/DM From family ofdoctors fromAIIMS,MAMC &DelhiUniversity MD Medicine,USA DM/Fellowship,USA www.add15years.comwww.add15years.in